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CHICKEN CURRY AND HOW TO SURVIVE EATING OUT

Written by missblasco on . Posted in BLOG, RECIPE.

Pollo al curry sobre una cama de verduras al vapor. Aprende como sobrevivir comiendo fuera de casa, trucos e ideas para salir airoso.
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Chicken Curry with Vegetables: A Low-Carb Recipe Plus Tips for Eating Out
After 15 days of traveling, I’m craving the comfort of homemade, healthy meals—something I can control and enjoy without the guesswork of dining out. As a nutritionist, I understand the challenges of eating out while trying to maintain a balanced diet, especially when you’re aiming to eat as mindfully as you would at home. In this post, I’m sharing an Easy Chicken Curry with Vegetables, a low-carb, gluten-free dish that’s quick to prepare and bursting with flavor. I’ll also provide practical tips to help you navigate eating out successfully, ensuring you can enjoy meals away from home without derailing your health goals. Let’s dive into the recipe, explore the nutritional benefits of its ingredients, and learn how to make dining out a breeze with these expert strategies!
Why This Chicken Curry Is a Healthy Choice
Eating out can be a challenge due to hidden ingredients like excess salt, sugar, and unhealthy fats, but cooking at home allows you to take control. This Chicken Curry with Vegetables is a perfect example of a healthy, satisfying meal that’s easy to make. Here’s why it’s a standout:
  • Low-Carb: ~6-8g carbs per serving (using steamed vegetables instead of rice), ideal for keto diets.
  • Gluten-Free: Naturally gluten-free, safe for celiacs or those with gluten intolerance.
  • High Protein: Packed with protein from chicken to support muscle health and satiety.
  • Nutrient-Dense: Loaded with vitamins, minerals, and fiber from mixed vegetables.
  • Low-Calorie: Light and veggie-focused, making it a guilt-free option.
  • Quick to Prepare: Ready in under 30 minutes, perfect for busy days.
  • Customizable: Easily adaptable with your favorite vegetables or spices.
This chicken curry is a healthy, flavorful dish that brings the comfort of home cooking to your table, offering a satisfying meal without the heaviness of traditional rice-based curries.

After 15 days of traveling, what I want is to eat homemade and healthy food, it’s not that people eat badly outside the home, I try to order consciously, I try to eat the same as if I were at home, varying every day to eat a little bit of everything.

In this post I propose an easy dish, but attractive at the same time, chicken curry with vegetables, so that you can make it yourself and control the ingredients. I’ll also give you some tips and ideas to make eating out a non-issue and help you get through the situation successfully.

 

This chicken curry with vegetables is a low-carb, gluten-free dish that’s quick, flavorful, and perfect for a healthy homemade meal.

 

Nutritional Benefits of Key Ingredients
This chicken curry is packed with nutrient-dense ingredients that make it a wholesome choice for any meal. Let’s break down the benefits of its main components:
Chicken
  • Low-Carb: 0g carbs per 100g, keto-friendly.
  • High Protein: 27g per 100g, promoting muscle repair, satiety, and overall strength.
  • Rich in B Vitamins: High in B3 (niacin) and B6, supporting energy metabolism and brain health.
  • Mineral-Dense: Provides phosphorus (for bone health) and selenium (for immunity).
  • Low-Fat Option: Using chicken breast keeps the fat content moderate, ideal for a balanced diet.
Mixed Vegetables
  • Low-Carb: Varies by vegetable (e.g., broccoli at 7g carbs per 100g, carrots at 10g), manageable for low-carb diets in small portions.
  • High Fiber: 2-3g per 100g, aiding digestion and satiety.
  • Vitamin-Rich: High in vitamin C (broccoli), vitamin A (carrots), and vitamin K (for blood clotting).
  • Antioxidant Properties: Contains compounds like sulforaphane (broccoli) and beta-carotene (carrots) that reduce inflammation and support overall health.
Coconut Milk
  • Low-Carb: 2g carbs per 100ml (used sparingly), keto-friendly.
  • Healthy Fats: 5g per 100ml, mostly medium-chain triglycerides (MCTs) that provide quick energy and support ketosis.
  • Mineral-Dense: Provides manganese (for metabolism) and copper (for energy production).
These ingredients make the curry low-carb, gluten-free, protein-packed, and nutrient-dense, offering a meal that’s as good for your body as it is for your taste buds.
Tips for Eating Out Successfully
Eating out doesn’t have to sabotage your health goals if you know how to navigate restaurant menus. Here are my top tips to help you make mindful choices:
1. Manage Salt Content
Restaurants often use high amounts of salt to enhance flavor, which can leave you feeling bloated and thirsty. While you can’t control the salt in stews or pre-seasoned dishes, you can take charge with items like salads, fish, or vegetables by seasoning them yourself at the table. Be cautious of hidden sodium sources like monosodium glutamate (MSG), a flavor enhancer commonly used in the food industry to provide the “umami” taste. MSG can increase palatability and make food more addictive, so opt for establishments that prioritize fresh, whole ingredients when possible.
2. Handle Sauces Wisely
Sauces can be loaded with hidden sugars, unhealthy fats, and sodium. When ordering salads, ask for oil and vinegar on the side, or request any sauce to be served separately so you can control the amount. This simple step helps you avoid overloading your meal with unnecessary calories.
3. Avoid Fried and Battered Foods
Fried and battered foods, like croquettes or French fries, are common in restaurants but can weigh you down and disrupt digestion. If they come with your meal unexpectedly (as I experienced at “La Cafeteria” in Sacramento last week with a skillet dish), decide upfront to eat only a small portion—say, a third—and leave the rest. Swap fried sides like French fries or sweet potato fries for a salad or steamed vegetables. If you crave potatoes, opt for baked or mashed versions instead.
4. Skip Sugar and Bread
Desserts in restaurants are often sugar bombs, with 90% being high-sugar options like cakes or pastries. Stick to fresh fruit if available, or skip dessert entirely and go straight to coffee or tea. In the US, avoid sweet breads like cornbread; opt for whole wheat toast instead, which is a better choice despite being sliced bread. At buffet breakfasts, steer clear of pastries, sweets, and juices (even natural ones), which can spike your sugar intake. A glass of juice might seem healthy, but it’s a concentrated sugar load that’s best avoided.
5. Choose Smart Drinks
Water is always the best choice when dining out. If you enjoy wine, limit yourself to one glass. In the US, unsweetened iced tea can be a refreshing alternative. Avoid sodas, carbonated drinks, and juices, which are packed with sugar and empty calories.
6. Pick Healthy Snacks
If snacks are offered before a meal or with drinks, choose nuts or olives over chips or bagged potatoes. For mid-morning or mid-afternoon snacks while traveling, keep it simple with fresh fruit like apples or bananas, or a handful of natural nuts. These options are portable, healthy, and satisfying.

With chicken and steamed vegetables, it’s packed with protein, fiber, and vitamins like B3 and C for a nutrient-dense option.

 

 

 

Easy Chicken Curry with Vegetables Recipe
This recipe creates a creamy, spiced chicken curry that’s quick to prepare and paired with steamed vegetables instead of rice for a low-carb twist. It’s a perfect dish to enjoy at home after a trip, giving you full control over the ingredients.
Ingredients (Serves 4)
Chicken Curry
  • 1 lb (450g) chicken breast (cubed)
  • 1 small onion (finely chopped)
  • 1 cup (240ml) coconut milk (light, if preferred)
  • 1 tbsp olive oil
  • 1 tsp turmeric
  • 1 tsp curry powder (or a mix of cumin, coriander, and garam masala)
  • ½ tsp sea salt
  • ½ tsp black pepper
Vegetable Base
  • 1 lb (450g) mixed vegetables (e.g., broccoli, carrots, green beans; fresh or a pre-mixed bag for soup)
  • 1 tbsp olive oil
  • Pinch of sea salt
Instructions
  1. Prepare the Vegetables: If using a pre-mixed bag of vegetables, steam or boil them for 5-7 minutes until tender but still crisp. Drain well, season with a pinch of sea salt, and drizzle with 1 tbsp olive oil. Set aside.
  2. Sauté the Onion: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and fragrant.
  3. Cook the Chicken: Add the cubed chicken to the skillet, seasoning with turmeric, curry powder, sea salt, and black pepper. Sauté for 5-6 minutes until the chicken is lightly browned on all sides.
  4. Add Coconut Milk: Pour in the coconut milk, stirring to combine. Reduce heat to low and let the curry simmer for 10-12 minutes, allowing the sauce to thicken and the flavors to meld.
  5. Assemble the Dish: Divide the steamed vegetables between four plates as the base. Spoon the chicken curry over the vegetables, ensuring each portion gets plenty of sauce. Serve warm and enjoy the comforting, spiced flavors!

 

Tips for Success
  • Low-Carb Option: Using steamed vegetables instead of rice keeps carbs at ~6g per serving; avoid high-carb add-ins like potatoes if on a keto diet.
  • Spice Variations: Adjust the spices to your taste—add chili flakes for heat or fresh ginger for a zesty kick.
  • Vegetable Variations: Use any low-carb veggies like zucchini, cauliflower, or spinach for the base.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop.
  • Serving Suggestion: Pair with a glass of sparkling water with a lemon wedge for a refreshing, light meal.
  • Protein Swap: Substitute chicken with tofu or shrimp for a different protein option.
  • Make Ahead: Prepare the curry and vegetables in advance; reheat and assemble when ready to eat.

Ready in under 30 minutes, this recipe comes with expert tips to navigate eating out while staying on track with your health goals.

Why This Chicken Curry Shines
This Chicken Curry with Vegetables is a low-carb, gluten-free, flavorful dish that’s perfect for enjoying a healthy, homemade meal after days of eating out, offering comfort and control over your ingredients. The chicken provides a rich source of protein, while the steamed vegetables add fiber, vitamins, and a light base, keeping the dish satisfying yet low in carbs. It’s a quick recipe that’s ready in under 30 minutes, making it ideal for busy days or when you’re craving something homemade. Paired with practical tips for eating out, this post equips you with the tools to maintain your health goals, whether you’re at home or dining out.
More Low-Carb Recipes to Try

 

This Chicken Curry with Vegetables is a low-carb, gluten-free, flavorful dish that brings the comfort of home cooking to your table, making it the perfect meal after days of eating out. With chicken, steamed vegetables, and a creamy coconut curry sauce, it’s a nutrient-dense option packed with protein, fiber, and vitamins, supporting your health while satisfying your taste buds. Paired with practical tips for dining out, this post empowers you to maintain your wellness goals, whether you’re cooking at home or navigating restaurant menus.
Have you tried a low-carb curry before? What’s your go-to tip for eating out? Share your thoughts in the comments and explore more healthy recipes on our site.
Make this curry, savor the flavors, and enjoy a guilt-free, comforting meal!
Cheers!

 

pollo al curry

Pollo al curry con verduras

Pollo al curry sobre una cama de verduras al vapor. Aprende como sobrevivir comiendo fuera de casa, trucos e ideas para salir airoso.
5 from 1 vote
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Principal
Cuisine Mediterranea
Servings 2 raciones
Calories 634 kcal

Ingredients
  

  • 400 gramos pechuga de pollo
  • 1/2 cebolla
  • 200 ml leche de coco
  • 1 cucharadita curry (mezcla de especias)
  • 1/2 cucharadita café cúrcuma
  • 1 pizca sal marina
  • 1 cda aceite de oliva virgen extra
  • 350 gramos verduras variadas cortadas en juliana (acelga, zanahoria, col blanca, nabo, puerro)

Instructions
 

  • La elaboración es muy sencilla y rápida, cocina el pollo al vapor o hervido, 20 minutos serán suficientes.
  • Sofríe la cebolla cortada en juliana, sazona, y cuando esté pochada, añade las especias, dale unas vueltas y sin dejar que se queme añade la leche de coco. Deja reducir, unos 10 minutos a fuego moderado serán suficientes.
  • En una olla pequeña pon un poco de agua y lleva a ebullición, añade la bolsa de verduras, baja el fuego y deja cocinar. También puedes cocinarlas al vapor, en una olla con vaporera, de esta manera van a conservar mejor sus propiedades y el sabor.
  • Elige un plato grande y emplata con un molde. Pon en la base las verduras y sobre ellas el pollo al curry. El resultado es un platazo, sencillo y súper sabroso.

Nutrition Facts
Pollo al curry con verduras
Amount Per Serving
Calories 634 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 21g131%
Cholesterol 128mg43%
Sodium 283mg12%
Potassium 1656mg47%
Carbohydrates 37g12%
Fiber 9g38%
Sugar 9g10%
Protein 47g94%
Vitamin A 60IU1%
Vitamin C 35.1mg43%
Calcium 97mg10%
Iron 5.6mg31%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword curry, pollo, verduras
Tried this recipe?Let us know how it was!

 

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